#4: How do carbs impact cravings?

#4: How do carbs impact cravings?

Like protein, we all function best with varying amounts, types and sequencing of carbohydrates. We call this carbohydrate threshold. Finding this information makes a big impact on craving levels. When we work with clients to help them uncover cravings, we explore the same questions for carbohydrates that we investigate for proteins.  (See tips 1, 2, and 3 regarding protein consumption).  

1. Are you receiving too much or too little of Carbohydrates for your constitution?  
2. Are you receiving the right type of Carbohydrates for you? 
3. Are you eating them at the right time of day?  

Many of our clients come to us addicted to carbs. Of course, we all know that if we are gorging on sugar or carbs throughout our days, we “should” stop. And yet, this can be one of the hardest cycles to break. However, most of our clients are surprised to discover that they are easily able to give up this addiction, because we are replacing it with the specific nutrients with which their bodies yearn. We nourish their systems while optimizing proteins and carbs. If you feel helpless to shift the carb addiction, try these other tips simultaneously and nourish your system.  Stay tuned on how to best do this.

#5: Are you alkalizing your system to reduce cravings? 

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

Motown becomes GrowTown?

I went to the Whole Foods Do Something Reel Film Festival last night and saw the Urban Roots Film. Is it possible for Detroit to turn financial ruin into utopia? People becoming empowered to sustain themselves in the food chain, nourish their bellies and their spirits.  See this film and prepare to be inspired by what the beauty that is unfolding in the wake of the decay.

#3: Are you eating protein at the right times throughout the day?

#3. Are you eating protein at the right times throughout the day? 

Spacing protein, whether plant or animal based, throughout the day optimizes blood sugar and often thwarts cravings for carbs and sweets. Unless you are already consuming large quantities of protein all day, try increasing your protein at lunch and dinner and aim for a mid-morning and mid-afternoon protein snack. 

#4: How do carbs impact cravings?

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

#2: Are you receiving the right “type” of protein to minimize cravings?

#2: Are you receiving the right “type” of protein to minimize cravings? 

Some people do best with higher quantities of animal protein-based, others do best on a vegetarian plant and protein-based diet while many reside somewhere in the middle of the two extremes. For instance, some of our clients lose weight on a plant-based diet and feel vibrant. Others actually gain weight and feel sluggish. Despite the sometimes “heavier” nature of plant based protein sources such as beans and nuts – the plant based people thrive, while those needing meat based protein sources can get pudgy when turning to legumes or seeds to have all of their protein needs met. 

This is why there is no one size fits all approach to the camps on either side that squabble between “everyone should be a vegetarian” to “everyone should be a caveman”. The truth is, we are all unique and each of us thrive with varying amounts and types.  By the way, this nugget comes from a 25-year vegetarian, recently converted to a pescatarian - who has always believed, even from age 12 when choosing to become a vegetarian, we are each unique.

#3: Are you eating protein at the right times throughout the day?

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

#1: Are you receiving enough protein?

#1: Are you receiving enough protein?  

Often when we crave sugar or carbs, what we actually desire is more protein.  Though it sounds counterintuitive, insufficient protein is one of the biggest triggers. When we work with our clients, we have them begin with ½ palm of their hand at lunch and dinner, as a serving size, and we work up or down from there based upon what we see each day in their “opportunity trackers.” For cravings sleuthing, our primary barometer is intensity of cravings and hunger.  Unless you already frequent the bean and meat buffet, try experimenting with your protein portion sizes. 

#2: Are you receiving the right “type” of protein to minimize cravings? 

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

Solving the Craving Riddle!

Is food addiction as strong as drug addiction? 

Click here to watch a Food Addiction segment on CBS Health Watch

Like those featured in this news segment, many of our clients begin The Love Cleanse ready to gnaw off the hand of anyone that gets in between them and their "x". Common "x" factors could be chocolate, sugar, coffee, bread, potato chips, carbs, did we mention carbs? Cravings are one of our favorite topics because they are a direct line of communication telling us exactly what we need to help our clients feel their best. A loud voice booming from within, if it was heard it might sound a little like this:

Cravings:  "What have you done for me lately?!"

You:  "What have I NOT done for you lately? I give you everything you ever ask for but it's never enough, you want more and more!"

Cravings:  "You NEVER give me what I want! Every day I beg you to hear me and it's always the same thing, oh sure, you get what YOU want, but it's crap and I'm sick of it!"   

As with any relationship dynamic a little understanding of the other involved party goes a long way. Because what it's actually seeking is not what it appears to be.

Trained craving/client mediation experts, our Love Cleanse Counselors roll up their sleeves on day 1 of our clients multi-week journeys. With the Cravings Analysis aspect of The Love Cleanse program, a counselor reviews our clients "opportunity trackers" each day. We view the intensity of the pesky voice and make real-time recommendations based upon what we see, guiding each client to solve their own unique craving riddle. We keep asking, listening, making real time changes/ recommendations based upon the tips we are going to share with you - until we strike the happy, harmony our clients seek. Each client is unique but there are many common themes and nuances with which we begin. 

For those who like the do-it-yourself approach we are going to share our Top 9 tips to solve your craving riddle! One tip each day over the next 9 days, coming your way: 

#1: Are you receiving enough protein?

#2: Are you receiving the right "type" of protein to minimize cravings?

#3: Are you eating protein at the right times throughout the day?

#4: How do carbs impact cravings?

#5: Are you alkalizing your system to reduce cravings? 

#6: Are you eating enough vegetables to reduce cravings?

#7: Are you receiving the right type of breakfast to reduce cravings?

#8: Are you eating regularly throughout the day?

#9: How is sugar impacting your cravings?

Snacks are Back! Part 1

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I recently attended the Natural Products Expo in Anaheim, California. Thousands of vendors converge into a Disneyland of natural foods, supplements, ingredients and organics, as everyone hops on the roller coaster of a natural foods extravaganza. Trends emulating as reality at the show, are still many months away from hitting the stores, and retailers and buyers gobble up the best and tastiest foods, placing their orders to cater to the palettes and preferences of their buyers – insert YOU. 

So what can you expect to see on the shelves in the months to come? Snacks! Healthy AND tasty. There has been an evolution in the convenience revolution. Sating your love affair with crunchy, zesty, and salty these new adorations are eloquent adaptations that ring in power-packed nutrients like kale, greens and seeds.  

But what defines a healthy snack? Many of us have been misled into believing that just because something is “gluten free” it is “healthy”. And as one who has personally been duped by gluten, this is not at all a knock on the gluten free movement. Rather it’s intended to rip open that bag of “healthy” pretzels or potato chips shedding light on what really resides within. Luckily to go within, you need not go far.  In this case, you are not only allowed but encouraged to judge this book by its cover because quite simply, most everything you need to know is on the label.

Here’s what to look for:

1. Does it contain flour-based ingredients? 

Formerly ubiquitous, snacks and flour used to go hand in hand. Even though something might be allergen free or gluten free:  flour = processed = less healthy than whole foods.  Rice flour, sorghum flour, oat flour etc are the primary ingredients in anything that is not a whole food based snack. Look for Whole Food based ingredients instead, more about those down below in tip number 4.

2. How many preservatives and extra additives or fillers are there?

The shorter the ingredients list the better. Unless there is simply a bevy of spices, words like maltodextrin, lecithin, vitamin E, citric acid fall under the preservative or additive category. Snacks that are less “flavored” typically have fewer additives which artificially simulate tastes – think sea salt and black pepper rather than BBQ or Cool Ranch.

3. Does it have common inflammatory ingredients such as soy, wheat, dairy, corn?

Many people have awakened to their unique inflammatory ingredients and have discovered which ones are the bane of their existence triggering a cascade of unwanted symptoms, some of which include – lower energy, weight gain, headaches, skin issues, mood issues, seasonal allergies and more. Why are so many people reacting to these everyday ingredients?  This is a more complex question to be addressed at another time but the short version is that we receive “hits” of these pervasive ingredients in the foods we eat, multiple times every single day. And these additives are subsidized, therefore cheap, highly processed and often GMO. Continuing to regularly eat these ingredients throughout our days, often leads to an inflammatory histamine response within the body, in which it says – Enough! Rebellion ensues. Discovering and eliminating your unique inflammatory triggers, however, can be an enormously transformational experience, leading to a happy, non-inflamed you. 

4. Is it a whole food?

What defines a “whole food"? Typically anything that is on the perimeter of the grocery store - vegetables, fruits, meats at the deli counter – or in the bulk bin section including – nuts, seeds, legumes and whole grains.  

However, there are now many alternative types of snacks that are part of a huge snack evolution!  R-A-W. Raw snacks use a dehydrator that allow foods like kale and sweet potatoes to bare their happy naked little souls, without preservatives or their formerly pulverized flour versions.

Here for some of our favorite Raw Snack companies:

• Rhythm SuperFoods
• Kaia Foods
• SuperConscious New Earth Living
• Hail Merry

Our of thousands of products at the Natural Products Expo, 2 of Austin's own Snack Companies walked away first in class.  Both Hail Merry and Rhythm Superfoods won awards for best in show.  Congrats!

Coming soon – Snacks are Back! Part 2 with examples of labels and how to read them, more snack suggestions and the rollout of The Love Cleanse “Healthy Snack Rating System”.


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Raw Beet + Walnut Dip

This unique dip combines the nutritional punch of raw beets with walnuts for a double superfood whammy. And even kids are drawn to it's bright pink color. Try it as is with apples and pears or take it savory with the optional additions and use as a veggie dip or spread on your favorite cracker. 

INGREDIENTS:

• 2 cups shredded raw beet

• 1/2 cup walnuts, soaked
 for one hour and drained
• 
1 TB olive oil
• 2 TB Tahini
• 1 TB balsamic vinegar
• 1 TB lemon juice
• Himalayan Salt to taste

INSTRUCTIONS:

Add beets and soaked walnuts to food processor and blend until almost entirely smooth. Add oil, tahini, vinegar, lemon juice and blend until desired consistency is reached. Add Himalayan salt to taste. Also delicious with a sprig of rosemary tossed in with the beets and nuts. 

OPTIONAL ADDITIONS:

• 1 garlic clove, minced (added with beets and walnuts)
• 1/4 small red onion, chopped (added with beets and walnuts)
• A sprig of rosemary, chopped (added with oil)

Meet Heather!

CLIENT: Heather Kennedy, Greenling Organic Delivery

Weight 133 – 127 = 6 lb loss

Personal discoveries:

• FISH: Increases Cravings/Hunger
• NIGHTSHADES: Increase Sneezing, Watery Eyes, Upset Stomach
• NUTS: Decrease Energy
• CORN: Decreases Energy, Upsets Stomach
• CITRUS: Decreases Sleep Quality, Increases Seasonal Allergies

FROM HEATHER:

"I learned about the Love Cleanse from my co-workers at Greenling. A few of them decided to do the cleanse as a group and invited me to join. I’m notoriously terrible at following any kind of regiment for an extended period of time, so doing it with a team made sense. Little did I know it would be so easy for me to follow!  Within 4 or 5 days I felt incredible. My energy rose to a level I hadn’t experienced since I was a kid.  

Better yet, I started sleeping.  For the last 10 years, my sleep has been spotty at best. After trying every pharmaceutical and herbal supplement I could get my hands on, I accepted I was an insomniac and resigned myself to managing it, often slogging through the day as best I could. After two weeks on the cleanse, I experienced consistent, rejuvenating sleep.  The discovery that my diet impacted my sleep in such an extreme way has literally changed my life. 

The method Kim created to track food integration and subsequent symptoms is brilliant. I am much more aware of what works for my body and it’s trained me to pay attention to how I’m feeling throughout the day.  Plus, she’s a really kind and caring person whose gentle encouragement helped me stick to the program.  

As a society, we don’t spend much time recognizing the connection between what we eat and how we feel. Instead, we focus on masking our symptoms.  The Love Cleanse will empower you with an awareness of how different foods impact your overall well-being. I will be forever grateful for that knowledge!"

Quinoa Tabbouleh

INGREDIENTS:

• ¼ cup quinoa
• ½ cup water
• ½ English cucumber, diced (about 1/2 cup)
• 1 medium tomatoes, seeded & diced***
• 2 TB red onion, diced
• 2 TB cup parsley, minced
• 2 tsp mint leaves, minced
• 1 tsp dill, minced
• 1 scallions, minced
• Juice & zest of ½ lemon***
• 1 TB extra virgin olive oil

INSTRUCTIONS:
Rinse quinoa well then combine with water in a small pot with a tight-fitting lid.  Bring to boil over high heat uncovered, then cover & reduce heat to simmer.  Cook for 15 minutes, the remove from heat & cool.  Meanwhile, combine cucumber, tomatoes, onion, parsley, mint, dill & scallions in a large bowl.  In a small bowl, whisk together the lemon juice, zest, olive oil, salt & pepper.  When quinoa is cooled, add to the large bowl & top with the dressing.  Stir well to combine all ingredients.  Refrigerate for one hour, enjoy chilled.  


*** Omit tomatoes if nightshades they are a personal intolerance. If citrus is an intolerance, omit lemon zest & juice replacing with 1 tsp apple cider vinegar.